How to Start Joyful Movement: 10 Questions to Ask Yourself

If you are in the process of intuitive eating and releasing your years-long quest to lose weight or change your body, it may be tricky to re-enter the world of movement and exercise.

Many people think of it as exercise, fitness, or “getting in shape.” But what if you think about it as movement? We know movement can help us feel stronger, more energetic, more flexible, and even sleep better. But if you’ve treated your body like a project for years, it may be difficult to develop a peaceful and positive relationship to movement. Especially if you used exercise as a punishment or weight loss tool. 

It’s possible, though, to develop a healthy relationship to exercise and movement. And maybe even have fun! It simply takes some intentional thought and consideration. 

Are you considering a new pilates or spinning program? If so, here are 10 questions to ask yourself before you start joyful movement. 

1. What outcomes do I want?

Have you dropped the dieting mentality yet? It can be oh-so-hard and take months (sometimes years) to TRULY do. After all, the diet industry is worth $72 billion in the U.S. 

You must be honest with yourself if shrinking your body is part of your fitness and movement intentions, even if it’s not your ENTIRE goal. Take a moment to jot down your goals. 

• Do you want to play with your kids more easily? 
• Sleep better at night? 
• Lift your 2 year-old without hurting your back?
• Play tennis again?
• Are you still hoping for 6-pack abs someday? 
• Fit into your pre-pregnancy jeans? 

Is it some combination of these? Be honest with yourself about your motivations. If some of them are still rooted in the diet mentality (like the last two) you may wish to take a deeper dive into body acceptance and self-love before starting a new fitness program.

2. How have I been harmed by fitness and exercise in the past?

If you live in a larger body, you may have experienced bullying or rude comments, both in childhood and adulthood, during attempts to exercise. (A compelling reason for us all to support the fat liberation movement and teach our kids to accept all body sizes.) If you haven’t processed that grief and trauma, consider taking care of yourself by working with a coach, counselor or therapist to process it. 

In addition, people of ANY body size can engage in over-exercising – as a punishment for food you ate or even as a distraction from your emotions.  Work out these feelings and behaviors before jumping into movement again.

3. What is the culture of the fitness program?

If you’re thinking about trying spinning, pilates, barre, yoga, or any kind of group or individual trainer – find out in advance what the culture is. Look for clues on their social media and by calling or visiting in advance:

• Who are the leaders and what do they look like? Are they all overwhelmingly thin, white, young, cis, and able-bodied? Or do they have a diverse range of body sizes, races, and more.
• What bodies are featured on their ads and marketing? Do they promote only thin bodies as the sparkly goal?
• What words do they use? Is it filled with “grind,” “push” and “pain”? Or do they encourage modifications and listening to your own body?
• How can you show up? Do you feel pressure to buy fancy new athletic clothing and get a pedicure? Even worse, do you feel like you have to shrink your body BEFORE joining? Are you self-conscious about entering the space the way you look right now? If so, these may be signals that it’s not the welcoming space you need. 

Finally, ask for a trial class or trial period if you’re not sure it’s the right fit for you.

4. Am I ready for movement?

Listen for the “should” statements that pop up when you consider how to start joyful movement. Be gentle with yourself, especially if you recently had a baby, an operation, or are still recovering from an eating disorder or over-exercising.

When we hear that Beyonce started a workout routine X weeks after giving birth (I’m not going to trigger you with numbers like that!) you may look at yourself and think, what’s wrong with me? Why can’t I do that? I should really get back to the gym now. But your body and your mind may not be ready. I’ll say it again – be gentle with yourself, my friend.

Related: 6 reasons why body intuition is hard for moms

5. Are my expectations realistic?

You can’t go from 0 to 60 right away. Meaning, if you’re relatively sedentary right now, don’t try to run a mile by the end of the week. It may cause injuries and pain. 

At the same time, don’t diminish a 10 minute walk as “not worth it” or “not enough.” When you hear recommendations from doctors to exercise XX minutes a day or week to strengthen your heart, you might think it has to be all at once. But if you walk around the block in the morning, dance with your kids in the afternoon, and garden for a few minutes (or vacuum the house!), you’ve probably already reached that total. Keep your expectations realistic and look to the movement that you already engage in.

6. Will I feel safe and supported?

When you think of how to start joyful movement (instead of a punishing exercise regimen), treat the new movement or fitness program like you would treat a child care interview or visit with a new health professional. In other words, value your body as much as your child’s body.

Contact the instructors/trainers ahead of time. Talk to them about your goals and needs very directly. A friend of mine loves her weight lifting trainer, but has to remind them periodically that her goal is not weight loss whenever the subject of food arises. 

Be direct and open. Tell them in advance that you will need modifications, that you have an injury, a traumatic past with exercise, or that your goal is not weight loss. You’ll know by their reaction whether it’s a good fit and whether you’ll feel safe and supported.

7. Does it require me to measure myself in any way?

I’m not just talking about the scale. (But if the program DOES encourage weight check-ins, that’s a major red flag for diet culture and weight loss promotion.) 

Do they want you to count steps or miles? Input data into a tracker or app? These behaviors are so normalized that we forget to question them. What is the goal of these activities? Once your movement becomes data-driven, it could sink you back into your old dieting and overexercising behaviors again. It’s also very likely to sap the fun and joy from your movement! 

8. Where’s the fun factor?

Speaking of which… is there an element of fun or enjoyment? Remember, movement does not have to be painful or punishing. But it may take a while to adjust from those ingrained beliefs. If you’re thinking nah, I just don’t really enjoy moving, think a little more creatively.

Consider:

• Would a friend like to join you on your walk? Social connections also boost your spirits.
• Would you like to listen to your favorite podcast while you move?
• Does a group/community appeal to you? If so, find a running club or dance group.
• Is nature important to you? Look for an outdoor yoga class or hike/bike around the nearest lake or reservoir. 
• Do you love adventure? Try rock climbing.
• Are you a homebody? Make a small space of your home “prettier” by hanging a tapestry, painting a wall a vibrant color, or arranging some plants in your movement space.
• Can you involve your children? Have dance parties, kick a ball to each other, plant a garden, or go swimming together. 

Remember, your movement plans do not have to be fancy, formal, or expensive. Many of these options are completely free. 

9. How do I want to feel?

This is perhaps the most important question to ask yourself as you think about how to start joyful movement. How do you want to feel before, during, and after your movement?

Take a moment and jot down a few adjectives. Here are a few to get the juices flowing: energized, limber, peaceful, strong, connected, serene, excited, flexible. Remember, this isn’t just about your physical state but how your brain and emotions feel afterward, too. 

After your first few sessions, check in with yourself afterward and journal about it. How DO you feel? Does it match up with your intentions? 

10. Be patient – it may take a while.

You may think, I just don’t like movement, it’s just not for me. Or, I invested so much in this fancy bike or pilates membership that I just have to stick with it. But you don’t! Getting your “money’s worth” isn’t worth sacrificing your mental state. 

Remember, experimenting is not just okay – it’s a good idea! You may think you’re going to love belly dancing and then realize it puts too much pressure on your knees. No problem – move on and don’t be afraid to try something new. It may take a while to find a groove that you really enjoy.

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I offer 1:1 coaching on body acceptance and food freedom. If you want support to feel good in your own body and stop trying to shrink yourself, sign up for a free discovery call to learn more.